Workout Dedicated to
- Some of you may know Rusty, he is a St X alumni and was a Standout Football Player. He is still in Critical Condition with some improvements over the past week. There will be a long road to recovery at best. Help if you can by the link above. We love you Rusty.
BackBlast The County “Heavy” 5/29/2019
Pax- Alexa, Meter Maid, Gremlin, Airplane, Worm, Bulletin, Flounder(Q)
County Pax post at Vets often, so I’ve been thinking I need to get out to the County to show my appreciation. Why not Q while I’m there? 👊 County Pax. Based on the leg heavy repertoire I’m accustomed to, I wanted to make sure we hit the upper body hard.
3 Minute Tabata
Reverse Dumbbell Fly
One Arm Plate Row
Kettlebell Overhead Press
Sandbag Bent Over Row(100lbs)
Single Arm Row
Remember it’s not how you perform when your well rested and your best, it’s how you perform under adversity that really matters.
Military PT Test PU/SU only
2 Minute Merkins
2 Minute Big Boy SU
Reps to be performed to Military Standard.
Picnic 5ks throughout the summer picnic season. 5 races spread out at a different parish each week.
F3 Monthly Ruck June 14 “Capture the Flag”
GoRuck Challenge Louisville 6/28/2019
COT- I have had too many friends and family have medical emergencies this month due to poor physical condition or genetic disorders. The toll is wearing on me. I thank God every day for my F3 brothers who help me maintain FAITH.